30 minutes of non-stop movement with boxing/basic bodyweight exercises.
Notes
EMOM = Every Minute On the Minute. (You need to do x items in the minute. For example – round one = 25 jumping jacks as the exercise. In a standard EMOM workout. You would do the 25 jumping jacks in the minute and if it took you 20 seconds – you would have 40 seconds as a break (to the next round). If it takes you 40 seconds – you would have 20 seconds as a break (to the next round).
The Key
1 = front arm straight punch (if you are right handed – this is a jab)
2 = back arm straight punch (if you are right handed – this is a cross)
3 = front arm hook (if you are right handed – this is a left hook)
4 = back arm hook (if you are right handed – this is a right hook)
5 = front arm uppercut (if you are right handed – this is a left uppercut)
6 = front arm uppercut (if you are right handed – this is a right uppercut)
Simple jab/cross/hook/uppercut for a right handed person would be a 1-2-3-6
OR = Overhand right
The Format
There are 20 1:30 rounds – no breaks. (30 minutes total) For the first part of each round you will do the exercise defined for the round. After you do the exercise you then move to the boxing combination for the round too. To keep it simple – there are two groupings of boxing combinations numbered 1-5 so you can easily match up the exercise with the boxing combination. Example – round 1 would be 1:30 total and you would start off by doing 25 jumping jacks. Then the remainder of that 1:30 round – you would throw 1-3-2-3. At the end of that first 1:30 – you then move right into 20 alternating lunges and then into the 1-1-2-4 combination.
The exercises before each boxing round
- 25 jumping jacks
- 20 alternating lunges
- 15 sumo squats
- 10 butterfly sit-ups with 2 straight punches at the top
- 5 surrenders
The rounds
* Note – You will go through both of these sets then repeat.
- 1-2-3-2
- 1-1-2-4
- 1-2-5-6
- 6-3-2 Move 2
- 1-OR-3-6-1-2
- 1-2-2-3
- 1-3-2-6
- 2-2-1-4
- 1-6-3 Move 2
- 1-1-2-4-1-OR
